WODS
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Nov 15th, 2018

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Thursday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 3 Rounds of: 5 Push Ups 10 Lunges Sampson Scorpion Metcon (AMRAP – Reps) 3 Rounds for reps: 1 min Assault Bike (Cal) 1 min SDHP (75/45) 1 min Row (Cal) 1 min Burpees Over the Bar 1 min Wall Ball […]

Nov 14th, 2018

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Wednesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 100 ft Russian Kicks 100 ft Butt Kicks 50 ft Duck Walk 50 ft Inch Worm Back Squat 15 min to find 1 rm Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Back Squats@55% (from rack) 30 Med Ball […]

Nov 14th, 2018

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Wednesday WOD (Fundamentals)

Guns Out CrossFit – Fundamentals View Public Whiteboard Warm-up (No Measure) 200 m run 4 min tabata Flutter Kicks Mobility Banded Shoulder Banded Hamstring Movements: Barbell (Press/Push Press/Thruster) Gymnastic (Burpee) Metcon (Time) 4 Rounds for Time (team wod) 400 m row 10 Burpees (in unison) 20 Medball Sit Up Passes 30 Seated Medball Twists (15 […]

Nov 13th, 2018

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Tuesday Team WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 20 Good Mornings(pvc) 10 Windshield Wipers 20 Lunges with PVC Pass Throughs 10 Knees to Elbows Walking Hamstring Metcon (Time) “3:50 train to Montgomery” (Teams of 2) 3 Rounds for time 50 Toes to Bar 50 Deadlifts 155/105 50 Air Squats*1 […]

Nov 12th, 2018

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Veterans Day WOD (observed)

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 10 Cal Bike 200 m row 10 Cal Bike 100 ft Russian Kicks 50 ft Duck Walk 100 ft Butt Kicks 50 ft Bear Crawl Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as […]

Nov 12th, 2018

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Monday WOD

Guns Out CrossFit – Fundamentals View Public Whiteboard Warm-up (No Measure) 1200 m row (teams) Power Cleans/Hang Cleans 10 min EMOM 2 Power Cleans+ 1 Hang Clean Metcon (Time) Movements: Knee Raises/Toes to Bar/Banded Pull Ups/Jumping Pull Ups WOD 10-9-8-7-6-5-4-3-2-1 Push Ups Wall Ball

Nov 10th, 2018

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Saturday Team WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Thunderstruck Arm Swings/Leg Swings Sampson Metcon (AMRAP – Reps) Teams of 3 20 min AMRAP Row for Calories Wall Bal 20/14 Bear Complex 95/65Switch as many times as needed Each full bear complex= 5 reps

Nov 9th, 2018

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Friday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400 m Run 12-9-6 Power Snatch (bar) Squat Jumps Sampson Banded Shoulder PVC Pass Throughs Metcon (Time) 30-20-10 (for time) Dumbbell Snatch (50/35 alternating) Box Jump Overs (24/20) Knee Raises (Medball between your feet) 14/10

Nov 8th, 2018

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Thursday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds of 10 Cal Row 10 Cal Bike Banded Hip Banded Shoulder Banded Hamstring Shoulder to Overhead 10 min EMOM 3 Shoulder to Overhead (from the rack) *build up to a heavy 3 Back Squat 10 min EMOM 5 Back Squats *build up […]

Nov 7th, 2018

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Wednesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 M Row 100 DU’s Dynamic: 100 ft of each Russian Kicks Butt Kicks Bear Crawl Metcon (AMRAP – Reps) “ICBOBBY” 18 min AMRAP 20 Russian KB Swings 53/35 25 AbMat Sit-ups 200 m Run 25 AbMat Sit-ups*200 m run counts for 20 reps […]